WOD Wed Feb 28

Warm-up

5 Med-ball/D-ball Clean to Wallball @ 50/30
10 Ring Rows
15 Russian KBS @ 24/16
3 Rounds (not for time)

Work

“Downpour”

3 Rounds:
500 Meter Row / 1000m Bike
12 Power Cleans (155/105) / Heavy Front or Safety Bar Squats
50 Double Unders / 1 Minute DU Practice

CompTrain

Snatch Warm-up
3 x 4 Drop Snatches building to 40%

Snatch Primer
Snatch High Pull + Muscle Snatch + Power Snatch
3 X 1 + 1 + 1 @ 40-45-50

Power Snatch
2 @ 50-55-60-65-70-75